Monday, April 18, 2016
Aerobic Endurance
Warmup
300 loosen
3 X's through:
2 X 25 Kick @ 30 2nd faster than 1st
1 X 50 @ 50 limit strokes on 2nd 25
2 X 25 @ 30 1st - sprint, 2nd EZ
Main Set
3 X 50 @ 45
1 X 75 @ 60
1 X 50 @ 45
1:00 Rest
4:00 Kick @ 5:00 :15Vert. Board, :15 Strong
3 X 50 @ 45
1 X 75 @ 60
1 X 50 @ 45
1:00 Rest
4:00 Kick @ 5:00 on stretch cord - :10 second kick every :30
3 X 50 @ 45
1 X 75 @ 60
1 X 50 @ 45
1:00
1 X 300 Kick shooting for under 4:00
Notes: 30 minutes, 3 rounds, each round starts with close to 300 yards of strong swimming where the 50's allow you to keep the pace up, you just have to extend it to 75 once, and then you alternate that with some kicking using a vertical board, a stretch cord and just going for it.
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